My 12 Week Physique Transformation

So whilst most people enter the new year with the claim that they are going to get in shape this year, crack out a few workouts in January and then tail off to nothing. I decided I was going to commit to the cause and actually get myself in the best shape I have ever been.

Sure, I have been working out consistently for several years now, but always with other goals in mind such as running 10k, lifting certain weights, lifting the dinnie stones and other assorted goals. But never have I really had transforming my physique as my main goal.

So in January I decided I was going to put all other goals aside and concentrate on getting in the best shape of my life, this would involve dropping some fat and packing on as much muscle as possible. I decided if I was going to do this I would enter in to the Adonis Index Transformation Contest that was being run from January to April for 12 weeks.

During the 12 weeks I cut my calories down and tracked them meticulously with MyFitnessPal, I started off averaging around 1450 calories per day and this tapered up to about 1750 calories a day towards the end, doing a reverse taper diet. For several years now I have been following the Eat Stop Eat principle of a once or twice weekly 24 hour fast which I have found a great way to stay cleansed and also allow me to bank some extra calories for another day as I only eat one meal during those days.

Exercise wise I followed the workout plans from Adonis Index, whilst adding in some additional movements that I have found useful as well as going on one 5kish run per week and a couple bouts on the cross trainer.

Overall my hard work paid off quite well and I managed to drop from 67.1kg to 60.2kg, waist from 72.5cm to 67cm and hips from 81cm to 75cm. My shoulder measurement of 113cm and most other measurements stayed roughly the same, so my losses due to fat were compensated by some additional mass gain.

The results are certainly excellent and it shows that sometimes you have to reassess your goals and concentrate on them enough and you can get some excellent results. Whilst I still have several strength and fitness goals I want to achieve this year I will be making a determined effort to continue transforming my physique for the better.

The overall results for the contest should be up in a few weeks, I am hoping I place well because I worked my damned ass off!